Vulture Vomit

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Border City Barbell 9-10am
Saturday Community WOD 10:15am
Everyone welcome! Bring a friend!

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3:00 Bike (1:00 Slow/1:00 Medium/1:00 Fast)

*Try to maintain consistent wattage each minute.

Then…

Banded Delt Hell x 2 Rounds x 10 Reps Each Variation

https://m.youtube.com/watch?v=3uyulKEu618

In between rounds perform…

10 Banded Good Mornings

10 Banded Squats w/Triple Extension (Get up on toes)

Then…

3 Rounds (Building to WOD Weight):

3-Position Squat Clean

https://m.youtube.com/watch?v=sn8hV6Szan0

Vulture Vomit (Time)

Partner WOD

Teams of 2

For Time:

600m Bike

10-8-6-4-2

Squat Cleans (135/95)

Partners alternate full rounds. Athlete A will do the round of 10, then Athlete B will do the round of 10, & so on & so forth.

This is meant to be just under a sprint pace. (RPE 8-9) Go touch and go on the squat cleans if at all possible.

After Party (No Measure)

E2MOM For 10:00:

3 Regular Rope Climbs

OR…

2 Legless Rope Climbs

OR…

1 L-Sit Rope Climb

You may modify any variation with either less reps or climb to a lower height.

If you don’t have rope climbs you will perform 4 Seated Rope Climbs

https://m.youtube.com/watch?v=LDKaSa4En7I

Posted in WOD